Got a little backed up again, so here's last week's training in one post to to get more up to date.
Monday:
Monday we used the incline bench as a max effort movement. We don't do a ton of incline benching, but I remember the last time I did it, about a year ago I hit 300 (a pr, as I didn't even remember the last time I worked up on an incline).
This time, I hit 305 for a 5 lb pr, then 315.
I was really excited about this one because my previous pr was from when I was competing at 220, and i weighed about 10 pounds more. This was the first day I really felt like my bench strength was returning since dropping weight.
For assistance, Justin had me try a close grip incline bench with the elbows flared out and the bar touching high on the chest. We did it for sets of 8, and didn't need much weight to really hit the triceps. I believe I worked up to 8 reps with 175.
After the benching, we did rolling triceps extensions for sets of 10, hammer strength rows and finished on the rear felt machine.
Wednesday:
Wednesday was a speed pull day on my own at the local place.
My back was still a mess from the deficit pulls on Sunday, and it showed. I really couldn't do much or anything here. I wound up pulling my 6 singles with sumo stance, wearing a belt, neither of which was part of the plan. It was just the only way I could get through it.
It's official, deficit conventional shit does not work for me anymore.
After the pulls, I did 4 sets of back extensions holding a 60lb barbell and 4 plank holds at 45 sec.
Thursday:
Thursday was a raw bench day, and the plan was 6 sets of 3 with 275.
After warming up, I got through the first 5 sets really easily, then pushed it a little and did 7 reps on the last set.
Didn't have much time after this because my hour of childcare was almost up, so I super-setted cable face pulls with cable rope triceps extensions for sets of 15 each.
Sunday:
Sunday was a squat day back at Apollon and the exercise was a box squat to a foam pad with the Buffalo bar. I don't believe I have a pr with this foam, but it's just as well because I've been struggling with my box squat form a bit, and I was much more concerned with correcting it than I was making a big lift.
I seem to do fine in an old stretchy brief, but I tend to have difficulty with my good Jacks.
I did have some technical issues after getting the briefs on, but I managed to iron them out by my top set, which was 665. I did have room for maybe one more, but since I've been so inconsistent, I wanted to end it on a positive note.